Cyclo-cross is an accessible autumn and winter cycle sport for a variety of ages and skill levels, consisting of short, intense off-road races on grass, mud, gravel and sand. Here sports nutritionist Rob Hobson brings you the fuelling info you need to succeed.
🕒 6 min read
Cyclo-cross is a gruelling cycling discipline that demands endurance, speed, and technical expertise. The short, intense races take place between October and February in tough conditions such as mud, rain, or snow, making the course unpredictable.
To perform at your best, you'll need a well-planned nutrition and hydration strategy that fuels your energy requirements and aids muscle recovery before and after races, while also supporting your overall health.
"Cyclo-cross is a demanding sport and we make sure our athletes are fuelled and ready to race when we attend World Cups and major events like the World Championships. Having an innovative partner like Healthspan Elite makes that job easier. Riders like the variety and the taste of the Healthspan Elite products, which is important in ensuring riders fuel correctly."
Matt Ellis, GBCT Cyclo-cross Coach
Training nutrition for cyclo-cross (70kg rider)
The repeated high-intensity efforts in cyclo-cross make it a largely anaerobic sport, increasing the need for glycogen replenishment and managing fatigue. A balanced diet also supports immunity, which is crucial since the season takes place in the colder winter months.
Carbohydrates for fuel
Carbohydrates are the primary fuel source for cyclo-cross athletes, as they require a lot of energy over a short period. Riders should aim for 5-7 grams of carbohydrates per kilo of bodyweight (350-490g for a 70kg rider) on moderate training days, increasing to 7-10 grams per kilo (490-700g) during intense training.
If you're new to the sport, simply try to include a serving of carbohydrates with every meal. You may want to eat more carbohydrates and less protein the day before your race to increase glycogen stores, but don't go overboard as a sudden rapid increase in carbohydrate could affect your gut.
Complex carbohydrates such as oats, wholemeal pasta and bread, and wholegrains provide sustained energy for training. Quick-digesting carbohydrate gels or drinks are ideal on race days to provide rapid energy just before racing, but you should always test them beforehand to see how they affect your gut.
Energy Gel – Mixed Pack
Carb and electrolyte boost developed with British Cycling
- Delivers fast-acting energy
- 25g fast-acting carbs and 3 electrolytes
- Apple & Blackcurrant, Citrus Fruit and Passion Fruit flavours
Protein for recovery and muscle repair
Cyclo-cross riders need adequate protein to repair muscles after repeated high-intensity efforts. The International Society of Sports Nutrition (ISSN) suggests protein intakes in the range of 1.4-2.0 g/kg/day to support muscle repair and recovery based on training intensity:
- 1.4-1.6 g/kg/day (98-112 g for a 70 kg rider): This range is sufficient during moderate training phases, helping to support recovery and muscle maintenance. It's ideal for both professional and amateur athletes who are training consistently but not under extreme intensity.
- 1.6-2.0 g/kg/day (112-140 g for a 70 kg rider): This higher range is recommended during periods of intense training or competition. The increased demands on the body require more protein to enable quicker recovery, reduce muscle breakdown, and support muscle repair. This is more critical for elite athletes.
For amateur cyclists, a protein intake at the lower end of the range (around 1.2-1.6 g/kg/day, or 84-112g for a 70kg individual) is enough, especially if training is less frequent or not as intense.
After your ride, aim to consume 20-30 grams of fast-digesting protein, like whey, within 30 minutes to kickstart muscle repair. Throughout the day, continue to have a serving of good-quality protein like fish, chicken, meat, tofu, Quorn and legumes every 3-4 hours to support ongoing muscle synthesis.
All Blacks Plant-Based HiLo Protein Bar
Delicious protein bars packed with 20g protein
- As little as 8.1g polyols per bar – less than half that of Grenade protein bars
- Chocolate and Salted Caramel, Black Forest Gateau and White Chocolate Raspberry flavours
- 6.7g fibre per bar, only 3.5g sugar
Fats and micronutrients for energy and body function
Healthy fats from sources such as avocados, nuts, seeds, and oily fish support endurance and help reduce inflammation. Micronutrients such as vitamin D (it's important to take supplements in the winter months), calcium, magnesium, and omega 3 fatty acids are essential for muscle and joint health, especially in colder environments.
How do you maintain a good race weight?
Maintaining an optimal race weight improves performance in cyclo-cross (giving you an improved power-to-weight ratio), especially on climbs, but losing too much weight can compromise strength and energy.
Caloric Balance: Aim for a slight calorie deficit to lose fat without sacrificing muscle or energy. Adjust intake based on training load.
Macronutrients: Keep protein high (1.4-2.0 g/kg/day) to preserve muscle, and time carbs around training. Adjust fat intake as needed.
Meal Timing: Focus on fuelling around training sessions and eat lighter during rest periods to avoid weight gain.
How important is good hydration?
Hydration is vital for performance, and even cold, wet, or muddy conditions require proper hydration. As your body generates heat during intense efforts, staying hydrated helps regulate core temperature and prevent overheating, while sweat and breathing still cause fluid loss. Even mild dehydration (as little as 2% bodyweight loss) can lead to a noticeable drop in performance.
You should optimise your fluid intake 24 hours before a race, drinking small amounts frequently throughout the day to avoid dehydration and reduce the need for frequent bathroom breaks right before the race. During the race, electrolyte drinks can help maintain fluid balance and replace salts lost through sweat.
Activ Hydrate
Delicious fruit-flavoured electrolyte drink to replenish minerals lost during exercise
- Replenishes the essential electrolytes sodium, calcium, magnesium and potassium
- Contains 300mg sodium
- Informed Sport-accredited
Hydration Tips:
- 24 Hours Before: Drink fluids regularly in small amounts.
- 1-2 Hours Before: Drink 500 ml of water to ensure hydration and sip rather than glug to avoid frequent bathroom visits. Electrolytes can help you rehydrate more effectively if you're dehydrated. You can often tell if you're dehydrated by the colour of your urine – darker urine can be a sign of dehydration, while pale yellow indicates you're well-hydrated.
What supplements can improve cyclo-cross performance?
The following supplements may help to enhance performance during the cyclo-cross season, but they must be tested before race day. Competitive athletes should always check their supplements are Informed Sport approved (such as the Healthspan Elite range) to reduce the risk of contamination with banned substances.
- Whey Protein: Essential for post-race recovery to repair muscle tissue.
- Carbohydrate Gels: Provide quick, digestible energy pre-race or during training.
- Electrolytes: Help replace salts lost during intense sessions, preventing cramps and maintaining fluid balance.
- Beta-Alanine: Buffers the build-up of acidity in muscle cells, delaying muscle fatigue during high-intensity efforts.
All Blacks Beta Alanine
100% pure source of beta-alanine to supplement your pre-workout routine
- Pure, unflavoured source of the amino acid beta-alanine
- Plays a vital role in the production of carnosine, which buffers lactic acid
- Suitable for plant-based diets
Race Day Sports Nutrition Timeline
Morning of the Race:
Upon Waking: Eat a balanced meal with carbohydrates, protein, and fats. Consume this meal 3-4 hours before the race.
- Oatmeal with whey protein and berries
- Scrambled eggs on wholegrain toast
- Greek yogurt with granola and honey
1-2 Hours Before:
Have a light snack to help provide you with a quick supply of energy.
- Banana with almond butter
- Rice cakes with peanut butter and honey
- Dried fruit and nuts
Hydration: have a carbohydrate-electrolyte drink to stay hydrated and top up glycogen stores.
30 minutes before:
This is the time for fast-acting, easy-to-digest energy sources.
- Carbohydrate gel and chews: quick energy to top up your glycogen stores before the race
- Sports drink: Look for 6-8% carb content (around 30 g carbs per 500 ml) to avoid gut upset
- Caffeine gel or caffeine drink: caffeine can improve focus and endurance
During the Race
Short races typically don't require mid-race nutrition, but for longer races, a carbohydrate gel can provide a quick energy boost.
After the race
To replenish glycogen stores and support muscle repair, within 30 minutes aim to consume a recovery drink or meal with a 3:1 or 4:1 ratio of carbohydrates to protein (e.g. 60-80g carbs plus 20g protein.)
- Recovery shake: whey protein shake plus 2 bananas
- Chicken salad wrap and banana
Reaching the pinnacle of cyclo-cross performance requires a strategic approach to nutrition, hydration, and recovery. Focusing on fuelling with the right balance of carbohydrates and protein, maintaining proper hydration, and incorporating key supplements, you can help to maintain energy levels, support muscle repair, and keep you strong throughout the season.
Kick-Start Caffeine Gum
Quick-release energy boost
- 100mg caffeine per mint-flavoured gum
- 85% absorbed in 10-15 minutes
- Increases mental alertness